9/23/2010 “STATIONS”

WOD “STATIONS”

1 min on 1 min rest at each station for 3 rounds
Sumo Deadlift High Pull 95/50
Abmat V-situps
Parrallette Dips
Jumprope

Wesley 884
Wilks 686
Brandon 615
Steve 455
Heather 547

9/22/2010 “HELEN”

WOD “HELEN”

3 rounds for time of
Run 400m
21 KB Swings, 50/35
12 Pullups

I attempted “GRACE” again!!!

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I attempted “GRACE” on April 21,2010 and lost count at 13 and ended up only doing 28 of 30 reps. So I tried it again today…….FAIL!! I need to go back to Kindergarden and learn to count. Anyways Sarge got 2min and 55 secs, awesome!

Todd Jr. WOD

Todd Jr. decided to make up his own WOD.

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The BOX is getting Loaded up!!

New Toys!!!

Thursday WOD 9/16/2010 “LUCY”

W/U 100 Jumprope…20 Situps, 20 Pushups, 20 Airsquats, 1 min deadhang, stretch

Skill GHD Situps

WOD “LUCY”

5 rounds of

5 Pullups

10 Burpees

400m Run

Josh——-Rx–12:17

Steve—–Rx—13:11

Brandon–Rx—13:21

Sarge—–Rx—16:17

Mike—–Blue—19:10

Linda—2 blue–18:28

Nicole–green–23:45

Man it was so COOL this morning! Weather is getting just right. Great work this morning.

Wed WOD 9/15/2010 “100 DB Thruster Circle of Death”

W/U PVC, Stretch 2 rounds of 10 Back Ext, K to E, Dips, 50 Jumprope

Skill Snatch

WOD “100 DB Thruster Circle of Death”

With a circle of people, stagger 30, 25, 20, and 15 lb DBs.
At Go everyone starts their Thrusters with one of the weights. Every 30 seconds yell “Rotate Right”. People will drop their DBs and rotate right picking up the next set.

Sarge——-5:36

Wesley—–6:48

Wilks——–6:58

Steve——-7:07

Vicki–15/10-7:09

Mike———7:36

Brandon—-8:20

Blake——–8:28

Mark——–8:44

Judy–10—8:51

That was super cool!! Well at least I thought it was…… Great effort from all this morning.

9/14/2010 WOD “Claudia”

WOD “Claudia”

5 rounds for time of

20 KB Swings 50/35

400 Run

Josh—Rx—–16:57

Todd–300m—9:40

Sarge-300m—10:32

Jersy-300/35–11:36

Charlie-300/35-10:46

Wilks—300/35-11:05

Anne—35/20–14:20

Brooke-20——14:15

Vicki—-35——16:44

Linda—15—–16:44

Crystal–35/25-11:15

Everyone ran the 300m but Josh. We finnaly got it measured out right!

Mondays are AWESOME WOD 9/13/2010

W/U 30 Pushups, Airsquats, KB Swings 35/20
5 Tire Jump in/outs

Skill OHS

WOD HERO “JOSH”——-“JUMPING JOSH”

21 OHS 95/65
42 Pullups Kip/Jumping
15 OHS
30 Pullups
9 OHS
18 Pullups

Josh—Rx—–9:00
Sarge–Rx—–9:05
Todd—Rx—-10:54
Steve–65/J–9:12
Brandon-65/J–10:08
Mike—-PVC/J–8:55
Blake—PVC/J–8:50
Anne—15/J—7:09
Linda—30/J—9:59
Brooke–PVC/J-9:55
Judy—-PVC/J-9:48
Vicky—PVC/J-7:35

Great Tribute to a fallen Hero!!! RIP JOSH…